What Happens to Your Body When You Eat Cauliflower Regularly

You might call cauliflower the Taylor Swift of the veggie world. No longer relegated solely to veggie crudité plates, cauliflower has gained popularity, making itself into everything from tacos and Buffalo wings to steak and pizza crust.

The fact that it’s a vegetable makes cauliflower good for most people. Additionally, cauliflower is packed with nutrients that give it unique benefits, such as vitamin C, vitamin K, choline and fiber for a healthy gut. “Having a healthy gut microbiome is crucial for your overall well-being, not to mention reducing your colon cancer risk,” says dietitian Nichole Andrews, RDN.

Read on to learn more about the benefits and nutrition of cauliflower. 

Why We Love Cauliflower

Cauliflower is a cruciferous veggie; its family members include Brussels sprouts, broccoli, and cabbage. This group of vegetables in the Brassica family is well-known for its health benefits. But what are cauliflower’s exact benefits? Let’s take a closer look. 

It's Packed with Fiber

The Dietary Guidelines for Americans recommend adults consume at least 28 to 34 grams of fiber daily, depending on age and sex. However, many Americans don’t eat enough fiber. The good news is that cauliflower can help increase your fiber intake, since one cup of cauliflower contains about 2 grams of fiber.

While fiber comes with numerous benefits, one of the biggies is creating a healthy gut microbiome, which is important for digestion, nutrition absorption and immune function, says Andrews. Studies have shown that a low-fiber diet can alter your gut microbiome, increasing the risk of chronic health conditions like type 2 diabetes and other metabolic disorders.

It Might Lower Your Cancer Risk

While increasing consumer interest in plant-based foods is perhaps one of the reasons cauliflower has become more popular, another might be its potential cancer-fighting properties. Cauliflower contains compounds like sulforaphane and glucosinolates, which have been studied for their anti-cancer effects.

“These compounds have been shown to support detoxification processes in the body, inhibit the growth of cancer cells and even induce apoptosis, or cell death, in cancer cells,” says Andrews.

One study, for example, suggests that sulforaphane may help prevent and treat certain types of cancer, like prostate, breast, colon, skin, urinary bladder and oral. And a review article suggests that there is enough emerging evidence on sulforaphane and cancer to recommend the possible development of sulforaphane-based anticancer drugs.

It May Improve Your Heart Health

Although more than half of American adults don’t know this, heart disease has been the leading cause of death in the U.S. for 100 years. That’s why it’s crucial to take every step you can to keep your heart healthy, including eating heart-healthy foods. 

There's good news on the cauliflower front. Thanks to its high fiber content and the same compounds that might help prevent cancer, cauliflower may give your heart a boost by lowering cholesterol levels, reducing inflammation and supporting overall heart health, says Andrews. Eating more cruciferous vegetables, like cauliflower, may also help lower blood pressure.

It Might Boost Your Digestive Health

Because of its prebiotic fiber content, cauliflower promotes healthy digestion, helps you have regular bowel movements, and feeds the beneficial bacteria in your gut. Beyond the digestive system, your gut microbiome also influences just about every other bodily system, including your heart, brain and immune system.

It May Help Reduce Inflammation

If you have inflammatory bowel disease (IBD) or irritable bowel syndrome (IBS), you know firsthand what it feels like to have inflammation in your gut. Because it’s loaded with antioxidants and anti-inflammatory compounds, cauliflower may reduce that inflammation, says Andrews. With that said, cauliflower may bother some people with IBS, especially if eaten in large amounts, since it contains fructan, a type of FODMAP.

Cauliflower’s anti-inflammatory properties go beyond gut inflammation; it may also help decrease systemic (chronic) inflammation throughout your body.

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Nutrition Information

One cup of raw cauliflower contains the following nutrients:

• Calories: 28
• Carbohydrates: 5 g
• Total sugars: 2 g*
• Dietary fiber: 2 g
• Protein: 2 g
• Total fat: 0 g
• Saturated Fat: 0 g
• Cholesterol: 0 g
• Sodium: 33 mg
• Vitamin C: 53 mg
• Vitamin K: 17 mcg
  
• Potassium: 329 mg
• Choline: 49 mg

^{*Sugars in cauliflower are naturally occurring ones.}

Is Cauliflower Safe for Everyone?

There’s no denying that cauliflower is a nutritious food. Still, for many individuals, it can cause some unwanted side effects and might even need to be limited if you have certain health issues. Keep these three on your radar.     

It Might Make You Gassy

As previously mentioned, cauliflower and other cruciferous vegetables can often produce gas, mainly because they are high in FODMAPs, which stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols.

“If you’re not already consuming cauliflower regularly, take it slowly at first and eat small amounts to start,” says Kristin Kirkpatrick, RD, a dietitian with the Cleveland Clinic in Ohio and co-author of Regenerative Health.

As your body gets used to cauliflower, you’ll notice that you have less gas. Cooking cauliflower can also make it more digestible. 

It Might Increase Your Kidney Stone Risk

Oxalates are compounds that can contribute to the formation of kidney stones in individuals who are susceptible to them. And cauliflower is a high-oxalate food. “If you have a history of kidney stones, you might have to limit your intake of cauliflower,” says Andrews. 

It Might Cause an Allergic Reaction

Although rare, some individuals have allergies to cruciferous vegetables. If you’re one of them, you’ll need to avoid cauliflower as it could cause an allergic reaction, says Andrews. That said, if you’re more susceptible to food allergies, talk to your healthcare provider to help determine what's safe for you.

5 Ways to Enjoy Cauliflower 

 One of the best things about cauliflower is its versatility in dishes. Here are five ways you can enjoy it:

• Roasted: Toss cauliflower florets with olive oil, salt and your favorite spices, then roast them until golden brown. “Roasting brings out cauliflower’s natural sweetness and adds a delicious depth of flavor,” says Andrews.
• Riced: Pulse cauliflower florets in a food processor until they look like rice grains. This low-carb alternative to traditional rice can be used in stir-fries, grain bowls and as a side dish, says Andrews.
• Mashed: By steaming or boiling cauliflower until it’s tender and then mashing or blending it in a food processor until smooth, you can create a similar texture to potatoes, notes Andrews.
• Baked: If you’ve never had Buffalo cauliflower bites, you’re in for a treat. Andrews recommends tossing the florets in Buffalo sauce and baking until crispy for a healthier take on classic Buffalo wings.
• Souped: There are many delicious cauliflower soup recipes to try, from a simple but delicious and creamy Cauliflower Soup to a Roasted Cauliflower & Potato Curry Soup. Andrews also suggests sautéing cauliflower with onions and garlic until softened, then adding broth and blending until smooth and creamy.
  

Cauliflower Recipes to Try

Whole Roasted Cauliflower with Whipped Feta & Pomegranate

4.9

Carolina Gelen's Shaved Cauliflower Salad with Lemon Vinaigrette & Parmesan

5.0

Buffalo Cauliflower Grain Bowl

4.6

Our Expert Take

Cauliflower is a nutritious veggie packed with nutrients such as fiber, vitamins C, K and choline. Additionally, it provides many potential health benefits, from helping reduce inflammation and your risk of certain types of cancer to improving your gut health. However, if you have an allergy to other cruciferous veggies, consult your healthcare provider before adding it to your menu rotation. While it can give your meals a nutritional boost, it’s also a versatile vegetable you can use in numerous dishes. Talk about true flower power!